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Post Marathon Recovery

  • 03-07-2012 9:04am
    #1
    RubyK
    Registered Users, Registered Users 2 Posts: 3,357 ✭✭✭


    Can anyone recomnned a post marathon recovery plan? After my first marathon I was injured, so there was no running for 6 weeks, and after that it was a very slow build up. I completed my second marathon Saturday, and thankfully my legs feel good again, with no sign of injury. So how long off should I take - a week? My next aim is DCM in October, so if anyone could offer some suggestions as to what to do I'd appreciate it :)


Comments

  • #2
    tunguska
    Registered Users, Registered Users 2 Posts: 3,545 ✭✭✭tunguska


    RubyK wrote: »
    Can anyone recomnned a post marathon recovery plan? After my first marathon I was injured, so there was no running for 6 weeks, and after that it was a very slow build up. I completed my second marathon Saturday, and thankfully my legs feel good again, with no sign of injury. So how long off should I take - a week? My next aim is DCM in October, so if anyone could offer some suggestions as to what to do I'd appreciate it :)

    Judge it by how you feel. If you feel like you're good to go then do a run. I mean keep off the killer sessions for at least a week, even just to give yourself a mental break from the constraints of hard training. Its good to just run easy and keep yourself ticking over for a bit.


  • #3
    Krusty_Clown
    Registered Users, Registered Users 2 Posts: 19,550 ✭✭✭✭Krusty_Clown


    Apart from focusing on easy running and gradual build-up for a week or two, it's generally a good idea to mix things up and aim for a different distance for a while.

    You have a little over 17 weeks, so why not run easy until you can comfortably do strides again, without any noticeable pain, and then follow a 5k/10k plan, until you have 12 weeks remaining until DCM (while building up the long run and the mileage kilometerage, to a level where you can comfortably start a 12 week marathon plan).


  • #4
    RubyK
    Registered Users, Registered Users 2 Posts: 3,357 ✭✭✭RubyK


    Thanks lads, will listen to the body and see how things goes. I'm just getting restless again.


  • #5
    EauRouge79
    Registered Users, Registered Users 2 Posts: 511 ✭✭✭EauRouge79


    Not quite a recovery plan, however that protein shake immediately post race has got to be the starting point. I ease myself back into it as soon as possible....2 days off....flush out massage from the physio is also on my list.
    Since running waterford on Saturday. I had my shake straight after, ate a good dinner. Went for a walk Saturday night before bed and again on Sunday.
    Physio last night and 7 miles easy run this morning.
    Thats what works for me.

    Best of luck with it.


  • #6
    RubyK
    Registered Users, Registered Users 2 Posts: 3,357 ✭✭✭RubyK


    Thanks for that EauRouge79 - Sounds like you have recovered really well.

    I had the protein shake within an hour of finishing, couldn't stomach any food for about 6 hours though. Had plenty of sleep, a quick dip in the sea on Sunday. Feeling grand so I'm going to try a few easy miles later this evening.


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